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"12 and that is the consumption of calories you need in a day for..."

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Rule of thumb is get your weight and multiply by 12 and that is the consumption of calories you NEED in a day for everything to work as it needs to without your body feeling deprived of energy.
If you are doing a crash diet do it safely instead of one bag of chips a day you could eat three-one salad a day. Instead of soda or any type of sugary drink (that includes energy drinks, Gatorade or anything related to those) drink water or healthy juices with NO ADDED SUGARS.
But if you work out regularly you`ll need protein so go for something lean like healthy fish or chicken. Make sure both are not fried and grilled instead. Try to get rid of the greasy habits.
I hope this helps you.

"I am trying to eat the recommended amount of 1200 cals a day and..."

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Hi,
I have just started to want to lose weight and I am trying to eat the recommended amount of 1200 cals a day and struggling to, i`m eating the right kinds of foods like fruit and veg, wheat bread,fish and chicken for protein and having weight watchers snacks but still not making 1200 cals.
I also workout 5 times a week doing 3-4k runs, with 15-20mins on the bike and also doing 1000m on the rower and then resistance work i burn around 400cals everyday is this the right way to go to losing weight quickly and alot?

"You need to reduce the consumption of calories up to 1000 calories in day...."

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You need to eat fewer calories from your regular diet to reduce your weight.
It is said that man can lose more weight than women; well I am not agreed on this assumption because it all depends upon the commitment and avoid eating much.
To lose 2 to 4 pound weight in a week you need to reduce the consumption of calories up to 1000 calories in day.

If this is all you wanna ask How many calories do I need to eat to lose 4 pounds a week then let me tell ya that 1400 x 7 calories are enough to loose 4 pound because A pound of fat is equivelent to roughly 3,200 calories.....

Someone said: it depends on your height and weight. calculate your Resting Metabolic Rate and find the difference between that and 1300 (what you'd be eating).
for example:
My RMR is 1500.
1500--1300= 200
that means that I'd be at a 200 calorie deficit for the day
1 pound= 3200 calories, so it'd take 16 days to lose 1 pound.
Because you are exercising in addition to this, add 400 to the 200 calorie deficit. You'd be at a 600 calorie deficit (assuming your RMR is 1500). This means (theoretically) you'd lose 1 pound ever 5 or 6 days.
Remember that it all depends on how well you're eating, how much sleep you're getting, and who you are! it's very possible to lost fat but gain muscle, which could make you think you're not losing weight even though you're losing fat!
good luck!

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